Best Vitamins and Supplements for Eye Health

You may already be eating some of the best foods for healthy eyes, including carrots, broccoli and salmon. Diet is one of the most effective ways to protect the health of your eyes. However, sticking to a balanced diet that contains the necessary vitamins and nutrients that your eyes need can be a challenge. That’s why you may be wondering: What supplements and vitamins are good for the eyes?

To help cover whatever you’re lacking in your diet while working to improve your vision and prevent eye disease, choose vitamins and supplements that support eye health. Below are some of the best vitamins and supplements for eye health, but of course, you should always consult a doctor before making any changes in your life and find what works best for you.

Also, see what sunglasses you should be wearing, what habits can damage your vision and six common eye conditions you may face as you get older.

The best vitamins and supplements for eye health

In addition to a balanced diet, here are the best vitamins and supplements for your eyes. Fortunately, you can find most of these supplements for less than $10.

Vitamin A

Vitamin A supports your vision, immune system, heart, lungs and overall growth and development. In particular, vitamin A helps you see the full spectrum of light, as the vitamin produces color in the retina. It can also prevent your eyes from drying out. You can get vitamin A from foods like salmon, broccoli, fortified breakfast cereals, eggs and carrots.

You’ve probably heard of the magic of carrots. Yes, it’s true: Carrots are good for your eyes. Carrots (and other brightly colored fruits and vegetables) are high in beta-carotene, a compound that your body uses to make vitamin A. Beta-carotene it is also available in supplement form, although it is not as common as vitamin A and is often more expensive.

Foods that contain vitamin A

– Salmon
– Broccoli
– Fortified breakfast cereals
– Eggs
– Hiotes

Vitamin C

Vitamin C is like sunscreen: It helps protect the eyes from UV damage. The more time you spend outside and under the sun, the greater the risk of damage. According to the American Academy of Ophthalmology, too much time in the sun can cause irreversible damage. Vitamin C can also reduce the risk of macular degeneration, a disease that causes the lens of your eyes to darken.

Although a recent study found that vitamin C supplementation was effective in patients who were already vitamin C deficient, more studies are needed to better understand the relationship between vitamin C and lower risk of caught in the membrane. In addition to getting enough vitamin C, avoid tanning beds, and if you’re outdoors, wear sunglasses and a hat to protect your eyes.

Foods that contain vitamin C

– Kale
– Broccoli
– Brussels sprouts
– Oranges
– Lemons
– Strawberry

Omega-3s

Ophthalmologists often recommend their patients to eat omega-3s, and if the patient does not get enough of these fats in his diet, try to supplement. Omega-3s are found mainly in fatty fish such as tuna, salmon, mackerel or herring and other nuts and seeds.

The American Optometric Association identifies omega-3s as nutrients that can slow the progression of age-related macular degeneration. Studies have also found that it can help prevent dry eye disease. These nutrients are good for both conditions because of their anti-inflammatory effects.

Foods with omega-3s

– Tuna
– Salmon
– Mackerel
– Herring
– Chia seeds
– Flaxseed
– Walnuts

Read more: The best multivitamins

Vitamin E

Another powerful antioxidant, vitamin E is essential to all our cells and cellular functions. It helps protect our body from cancer-causing free radicals and plays an important role in vision. Studies have shown that vitamin E can help protect the retina from free radicals that can cause eye disease.

Vitamin C, another antioxidant, has many regenerative properties. Vitamin E can only help protect existing cells. But vitamin E can slow the progression of age-related macular degeneration. The American Optometric Association recommends 400 IU of vitamin E per day.

Foods that contain vitamin E

– Sunflower seeds
– Almonds
– Peanuts
– Colorful vegetables
– Red pepper
– Mangoes
– Avocados

Zinc

Zinc is found in almost all multivitamins because it is a very important nutrient for the body. It is used to strengthen the immune system and help the body heal wounds faster. Zinc also helps with eye health.

Zinc helps vitamin A make melanin (a pigment that protects the eyes) and can protect the eyes from age-related macular degeneration. The American Optometric Association recommends 40 to 80 mg per day to reduce the development.

Foods that contain zinc

– Meat
– Shellfish
– Peas
– Lens
– Pumpkin seeds
– Cashews
– Almonds
– Eggs
– Cheese
– Milk

Read more: Best Zinc Supplements

Lutein and zeaxanthin

Lutein and zeaxanthin are known to be important for our eyes. Lutein and zeaxanthin are carotenoids found in red and yellow fruits and vegetables, as these compounds give the products their bright colors. Carotenoids, also powerful antioxidants, are important for eye health. They protect the eyes from free radicals that can cause damage. Lutein and zeaxanthin, in particular, have been found to prevent damage to the retinas.

These carotenoids may also slow the progression of age-related macular degeneration. The American Optometric Association recommends a daily dose of 10 mg of lutein and 2 mg of zeaxanthin. While you can get lutein and zeaxanthin in supplement form, a single bottle is on the pricier side. You can find it better, easier and easier to eat more fruits and vegetables.

Foods containing lutein and zeaxanthin

– Kale
– Spanish
– Peas
– Broccoli
– Orange juice
– Red pepper
– honeydew melons
– Grapes

Vitamins and supplements found in food

Vitamin / Supplement	Food
Vitamin A	salmon, broccoli, fortified breakfast cereals, eggs and carrots
Vitamin C	kale, broccoli, Brussels sprouts, oranges, lemons and strawberries
Omega-3s	tuna, salmon, mackerel, herring, chia seeds, flaxseed and walnuts
Vitamin E	sunflower seeds, almonds, hazelnuts, greens, red pepper, mango and avocado
Zinc	meat, shellfish, peas, lentils, pumpkin seeds, cashews, almonds, eggs, cheese and milk
Lutein and zeaxanthin	kale, spinach, peas, broccoli, orange juice, red pepper, honeydew melons and grapes

What you can imagine

Most vitamins and supplements are generally considered safe for people to take, as they are nutrients that your body naturally needs. You should always consult your doctor before starting any equipment. Some vitamins and supplements can interact with various medications. Talk to your doctor or pharmacist before taking any new vitamins or supplements along with certain medications. Especially if you are pregnant or breastfeeding, consult your healthcare provider first. Your doctor should be able to safely guide you to the best vitamins and supplements for eye health, along with the right dosages.

Tips for eye health

In addition to the best vitamins and supplements for eye health, there are other ways you can protect your eyes and maintain your vision health:

• Wear sunglasses: Sunglasses block harmful UV light, reducing the risk of cataracts, eye cancer and sunburn.
• Screen gaps: The American Optometric Association recommends the 20-20-20 rule, which means that every 20 minutes, look away from your screen at something 20 feet away for 20 seconds.
• Physical activity: The American Academy of Ophthalmology reported a study that found a link between exercise and the prevention of eye damage, although more studies are needed.
• Avoid smoking: According to the Food and Drug Administration, smoking cigarettes can cause eye diseases that cause vision loss and blindness.
• Get regular eye exams: Even if you have perfect vision, it’s important to have regular eye exams to catch potential problems early. How often you should get an eye exam depends on your age. For example, people ages 20 to 39 should have an eye exam every 5 years, while those 65 and older should have an eye exam every other year and one to two.
• Remove your makeup: Before going to bed, always remove your makeup to prevent eye irritation and inflammation.

The best vitamins for the eyes FAQs